Substitute lemon, oil & vinegar or a vinaigrette on the side for prepared salad dressings

Ask that sauces be served on the side

Mindful Meals

Eat slowly, taste and savor the food on the plate in front of you.Stop eating for a few minutes halfway through the meal and evaluate your level of fullness.It takes about 20 minutes for the stomach to tell the brain that it is full.Give the brain time to do its job and you’ll be less likely to overeat.Eating is one of life’s pleasures.Dining out should be an occasion that nourishes the soul as well as the body, so enjoy it!

Appetizer

Try a broth- or tomato-based soup with vegetables and beans

Order a mixed green salad, fresh fruit, or a vegetable plate

Share steamed clams or mussels, or a shrimp cocktail

If you choose the salad bar start with a pile of fresh greens and add vegetables, beans and a sprinkle of cheese, and leave the rest behind

If bread is served choose a small slice and go easy on the butter, or politely decline the bread altogether

Limit foods with added sugar to special occasions, choose a small portion or share with a friend

Think Before You Drink

Alcohol packs plenty of calories but no nutrients.Alcohol consumption not only increases blood pressure, it also tends to increase appetite, resulting in overeating.Choose no- or low-calorie beverages like water, club soda with a twist, diet soda, 100% fruit juice, tea or coffee before moving on to alcohol.If you do choose an alcoholic beverage, stick to moderation- one drink per day for women, two drinks per day for men.